Matcha side effects: How overconsumption can affect liver and digestion

Matcha, a finely ground powder made from green tea leaves, is celebrated for its antioxidants, calming L-theanine, and sustained energy boost. While moderate intake offers benefits like improved focus, better metabolism, and heart health support, excessive consumption can pose health risks. Too much matcha may lead to digestive issues, anxiety, rapid heartbeat, and disrupted sleep due to its high caffeine content. It can also increase the risk of iron absorption problems and kidney stones when consumed in excess. Being mindful of portion sizes and timing is essential to enjoy matcha’s benefits without compromising your health. Moderation remains the key.A comprehensive review in Current Research in Food Science examined matcha’s therapeutic potential, highlighting its rich profile of catechins, caffeine, L-theanine, and chlorophyll, which may support cognitive, cardiovascular, metabolic, and anti-tumour health. However, the authors emphasise that these potent compounds warrant careful dosing. Excessive intake, especially of concentrated extracts or supplements, may heighten the risk of side effects such as oxidative stress, impaired liver function, or nutrient imbalances. 1. Caffeine overload: Anxiety, jitters, and sleep issuesMatcha contains significantly more caffeine than regular green tea, with about 70 mg per cup. While this can provide a natural energy boost, excessive intake may overstimulate the nervous system, leading to symptoms such as anxiety, nervousness, and a rapid heartbeat. These effects can be more pronounced in individuals sensitive to caffeine or those who consume multiple cups in a day.2. Restlessness and poor sleep qualityRestlessness and poor sleep quality are common issues linked to excess matcha intake. Its high caffeine content can disrupt your sleep cycle, making it harder to fall asleep and stay asleep. Over time, this may lead to fatigue and reduced energy during the day. To avoid this, it’s best to limit matcha consumption to the morning or early afternoon.3. Digestive discomfort and stomach upsetMatcha is rich in tannins and catechins, compounds that can irritate the stomach lining if consumed in large amounts or on an empty stomach. This may result in:NauseaCrampsDiarrhoea or constipationIf you have a sensitive stomach, it’s best to drink matcha with food.4. Reduced mineral absorptionHigh amounts of tannins in matcha can interfere with the absorption of essential minerals such as iron and calcium. Over time, this could contribute to nutrient deficiencies, especially in individuals with plant-based diets or those already prone to low iron levels.5. Potential liver concernsExcessive intake of catechins, especially from concentrated sources, may affect liver health. Though rare, cases have been linked to overconsumption of green tea extracts, so moderation is essential to prevent potential liver toxicity and maintain overall metabolic balance in the body.Aside from the major concerns, drinking too much matcha can also pose other health risks:For most adults, 1–2 cups per day (about 2 g of matcha powder) is considered safe. To minimise risks:Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making any changes to your health routine or treatment.Also read | Is drinking karela juice daily food for your kidneys? Know its benefits and risks